Upper arms (biceps ) and forearms/wrists
This stretch is perfect if you’re looking to stretch the muscles that flex the elbows. It’s ideal if you spend many hours on the phone, typing on a keyboard, lifting heavy boxes, or suffer from carpal tunnel syndrome or golfer’s elbow.
COOL-DOWN • STATIC
INSTRUCTIONS
1. Stand with your hips and shoulders parallel to a wall. Place your right palm against the surface (fingers pointing to the right, thumb pointing up) with your arm fully extended at shoulder height. Keep your left arm relaxed at your side.
2. Keeping your palm in contact with the wall, pivot on your feet to rotate your body to the left, assuming a split-stance position—with your left foot forward and right foot back. Plant both feet firmly as you rotate your hip and shoulder away from the wall. Hold this stretch.
3. Switch sides and repeat.
CHANGE IT UP
• If you want to decrease the intensity of this stretch, keep a slight bend in the elbow of your extended arm.
• To increase the intensity of the stretch, press your hand firmly into the wall and shift your chest slightly forward to deepen the stretch.
While you should, ideally, position your arm at shoulder height, you can still reap the benefits of this stretch by placing your arm slightly lower on the wall.
Upper arms (triceps )
You use our triceps every time you “push” something, from dumbbell shoulder presses and push-ups at the gym to closing your car door and propping yourself up in bed. Be sure to stretch this useful muscle to avoid injury.
COOL-DOWN • STATIC
INSTRUCTIONS
1. Stand with your feet hip-width apart. Extend your right arm over your head, bending at the elbow and turning your palm to touch the center of your upper back.
2. Keeping your right elbow close to your right ear, place your left hand on top of your right elbow and gently apply pressure, pushing your right palm farther down your back. Hold this stretch.
3. Switch sides and repeat.
CHANGE IT UP
• If you have trouble with your balance, perform this stretch while seated.
• To vary the sensation of this stretch, simultaneously pull your elbow closer to your ear while applying downward pressure on your arm.
Keep your back straight and avoid curling your neck when doing this stretch.
Forearms/wrists
Tennis players and strength trainers: Include this stretch in your flexibility training. It’s perfect for stretching those muscles that surround your wrists and may relieve your tennis elbow!
COOL-DOWN • STATIC
INSTRUCTIONS
1. Stand with your feet hip-width apart. Extend your right arm in front of your body at shoulder height, palm facing down.
2. Keeping your palm down and elbow extended, point your right fingers toward the floor. Press your left hand against the knuckles of your right hand, drawing your fingers closer to your body. Hold this stretch.
3. Switch sides and repeat.
CHANGE IT UP
• For even more comfort and support, perform this stretch in a seated position at your desk.
• For a variation of this stretch, assume a kneeling position with your palms on the floor and your fingers pointed toward your body. Shift your hips slightly back toward your heels while keeping both palms firmly planted on the ground, creating your desired level of sensation.
When you do this stretch, gently draw your fingers toward you so you don’t cause any pain in your fingers or wrist.
Forearms/wrists
After spending long periods of time with your wrists in a flexed position, such as when typing or talking on the phone, this stretch will help alleviate any discomfort.
COOL-DOWN • STATIC
INSTRUCTIONS
1. Stand with your feet hip-width apart. Interlace your fingers and flip your palms to face away from your body.
2. Raise your arms to shoulder height and extend your elbows, while simultaneously pushing your palms away from your body. Hold this stretch.
CHANGE IT UP
• For even more comfort and support, perform this stretch in a seated position at your desk.
• To add a little variety to this move and provide some stretch for your back and forearms, extend your arms over your head with your palms facing the ceiling.
Keep your elbows extended and focus on pushing your palms away from your body to maximize this stretch.
